14 DIY Home Remedies for Bloating Problem

When gas builds up in the stomach and intestines, your stomach swells and feels uncomfortably full. Bloating can be caused by constipation, overeating, menopause, PMS, irritable bowel syndrome, smoking, and peptic ulcers. In addition to being uncomfortable and unattractive, it causes belching, flatulence, cramps, shortness of breath, lower back pain, and even diarrhea.

Read: 7 Foods for a Flatter Stomach

14 DIY Home Remedies for Bloating Problem

You can prevent bloating and everything that comes with it by making simple changes to your diet and lifestyle, and you can cure it right now using the home remedies listed below. Try them all until you find the one that works best for you.

 

1. Ginger

Ginger is a carminative which means it relieves the pressure of bloating by helping gas pass through the digestive system. It also thins the blood to improve circulation. It contains gingerols, which act as pain relievers and shogaols, which soothe and relax the intestinal muscles.

Method 1 :

– Peel and slice a piece of fresh ginger root.
– In a cup, mix the slices with lemon juice and honey.
– Pour in hot water and let steep 10 minutes.
– Drink regularly before and after meals.

Method 2 :

– Peel and grate a piece of fresh ginger root.
– Eat 1 teaspoon any time you need instant relief from bloating.
– Use it in your cooking.

 

2. Caraway Seeds

Caraway seeds have a carminative property, which helps to prevent the buildup of gas by aiding in quick expulsion. Caraway seeds also have antimicrobial properties, so they eliminate bad bacteria that cause gas, allowing good bacteria to thrive and promote proper digestion.

Method 1:

– Chew a pinch of caraway seeds several times a day to relieve bloating.
– If you don’t like the seeds, try caraway seed crackers.

Method 2 :

– Crush 2 teaspoons of caraway seeds and put them in a cup.
– Add hot water and let steep 10 minutes.
– Drink regularly.

 

3. Fennel

Fennel contains volatile oils which prevent gas and act as an anti-spasmodic, helping trapped gas pass easily through the system.

Method :

– Crush 2 tablespoons of fennel seeds and put them in a cup.
– Add honey and hot water and let steep 10 minutes.
– Drink regularly.
– Note: You can also simply chew a teaspoon of fennel seeds.

 

4. Peppermint

Peppermint contains menthol oil, which acts as an antispasmodic, relaxing the digestive tract and aiding in the passage of food and air. It also helps absorb iron from food.

Method :

– Pick and wash fresh peppermint leaves.
– Let them dry in the sun and mince them.
– Put them in a cup, add honey and sugar, pour in hot water.
– Let steep 15-20 minutes.
– Drink 1-2 times daily.
– Note: you can also get peppermint tea bags.

 

5. Chamomile Tea

Chamomile relaxes the digestive system, and it contains anti-inflammatory and antispasmodic properties which relieve gas and bloating as well as heartburn, menstrual cramps, and joint pain.

Method :

– Put 2 tablespoons of chamomile in a cup.
– Add boiling water and steep 15 minutes.
– Strain, add honey and lemon, and drink.
– Consume 2-4 times daily between meals.
– Note: You can also use a chamomile tea bag.

 

6. Dandelion

Dandelion tea is a natural diuretic and laxative which helps to regulate the digestive system and relieve gas and bloating.

Method :

– Put 1 teaspoon dried dandelion leaves in a cup.
-Add boiling water and steep 3-5 minutes.
– Add lemon and honey.
– Drink regularly to relieve bloating.

 

7. Anise Seeds

Anise has antimicrobial and carminative properties which help to expel gasses that build up in your intestinal tract. As an anti-spasmodic, it relaxes muscles and allows for smoother digestion.

Method :

– Eat a teaspoon of anise seeds, chewing thoroughly.
– Or, add anise seeds to your cooking.

 

8. Warm Lemon Water

Lemon is rich in vitamin B and C, riboflavin, calcium, phosphorus, magnesium, and proteins. It stimulates the production of hydrochloric acid, which helps the body break down food more efficiently. Water flushes out the toxins in your system. In combination, lemon and water help the liver work better. (Read: 26 Benefits of Drinking Lemon Water)

Process :

– Add fresh-squeezed lemon juice to a glass of hot water until the water is cloudy.
– Stir it well and drink this on empty stomach in the morning.
– Drink regularly to get rid of bloating.

 

9. Pumpkin

Spicy foods and foods high in fiber and fat take longer to digest, and as natural bacteria in the large intestine break them down, in this process gas is produced and it causes bloating. The vitamin A in pumpkin prevents all that by promoting proper digestion.

– Take a cup of pumpkin and eat it regularly by baking or streaming or broiling or find a pumpkin recipe you like and eat it regularly.

 

10. Exercise

Exercise is one of the most effective ways to prevent gas, as it helps the body and digestive system function properly. (Read: 5 Best Exercises For Weight Loss)

– Find a workout you love and do it regularly.
– It can be anything, from walking to swimming to taking dance classes.
– While exercising breathe in through nose and breathe out through mouth for best results.
– If you’re stuck in the office, get up and walk around frequently.
– Try taking stairs instead of elevators.

 

11. Massage

Massaging your stomach and lower abdomen helps to built-up gas pass through you digestive system to relieve the pressure of bloating.

Method :

– Lie flat on your back and use your fingers to massage your stomach in circular motions.
– Massage for 15 minutes or until the bloating subsides.
– Note: you can do this standing up, but don’t do it in a sitting position as this traps gas in the digestive system.

 

12. Activated Charcoal

Activated charcoal is oxidized with hot steam or air which makes it very porous. Its pores trap chemicals and other bacteria that cause gas and bloating. Activated charcoal is available in tablet and capsule form. Consult a doctor or label for recommended dosage and take it whenever you need relief from bloating.

13. Probiotics

Probiotics keep your digestive system healthy. Regularly eating foods like yogurt, kefir, kimchi, or sauerkraut will ensure that you get plenty of them in your diet.

 

14. Diet Plan

– Foods rich in magnesium reduce fluid retention. Eat plenty of leafy greens and nuts.
– Avoid fast food, processed foods, and other foods that are fatty, spicy, sugary, fried, or salty.
– Peaches, prunes, oats, broccoli, Brussels sprouts, apples, lentils, cabbage, corn, dairy products, and whole grains cause bloating and gas. Try to avoid them.
– Potassium helps regulate the body’s fluid levels. Eat plenty of bananas, mangoes, mushrooms, and tomatoes.

(Read: How to detox in 3 days)

 

Tips for Preventing Gas and Bloating

1- Drink plenty of water to flush out toxins and impurities that cause bloating.
2- Avoid salty, sugary, carbonated beverages.
3- Drink fruit juices, soups, and herbal teas with cove, cardamom, and mint.
4- Eat slowly and chew thoroughly to avoid swallowing air.
5- Eat smaller meals more frequently throughout the day.
6- Reduce stress through physical activities like yoga.
7- Quit smoking.
8- Avoid salt as it encourages water retention.
9- Eat fewer carbohydrates and starches. These also promote water retention.
10- Don’t use straws or chew gum. Both of these lead to the consumption of air.
11- Don’t talk while chewing.
12- Add 1 tablespoon turmeric powder to hot water, let steep 3 minutes, and drink.
13- Mix lemon juice with baking soda to make a paste, dissolve it in water, and drink to get relief.
14- While uncomfortable, bloating is generally harmless. However, if your condition is chronic, consult with your doctor.

(source: homeremediesforlife)

 

See Also: 

 

99 Ways to Lose a Pound

Diets rarely work…and why? We want to lose weight and we want to lose it fast. Instead of racing to the finish line whether it be to lose 5 pounds or 50 try a more tactical and realistic goal. Lose one pound; then repeat. Try one of these tips or try all 99 over the course of a few months for the body makeover you’ve always wanted.

Read: 5 Simple Steps to Lose 20 Pounds

99 Ways to Lose a Pound

Calorie Burners

One pound is equivalent to 3,500 calories. Mix and match these 500-calorie burning workouts every day for a week, and viola, one pound gone. (Calories burned are based on a 125 pound woman.)

Read : The 10 Top Fat-Burning Foods

1. 45-minute jog at a 10-minute mile pace

2. 60-minute cycling session

3. 90 minutes on the elliptical

4. 50 minutes on the Stairmaster

5. 70 minutes of resistance training – i.e. lifting weights

6. 45-minute breaststroke swim

7. 45 minute of treading water

8. 2-hour walk at a moderate pace

9. 1-hour Zumba class

10. 2-hour Power Yoga class

11. 90-minute Pilates class

12. 1-hour Barre class. A new workout craze, these ballet-inspired classes slim and tone the body with pulsing movements that target the core, arms and lower body.

13. 1 hour of dancing. Head to a studio or round up the girls for a night out.

14. 65 minutes on the ski slopes

15. 50 minutes of cross country skiing

16. 40-minute jump rope session

17. 70-minute fist fight with the punching bag. Word of advice: You may want to break this one up into two sessions to protect the knuckles.

18. 3 hours of shopping. To get the most out of opening your wallet, skip the escalators and hit the stairs like Hayden Panettiere.

19. 50 minutes of hula hooping. Yep, Kelly Osbourne was on to something. The childhood pastime burns 10 calories a minute.

20. 50 minutes of shoveling snow

21. 40 minutes of martial arts

22. 40 minutes on the rock climbing wall

23. A 50-minute beach volleyball game. The sand’s unstable surface helps you burn more calories in a shorter time frame.

24. 60 minutes on the rowing machine

25. 90-minute ride on horse back

26. 90-minute kayak ride

27. 2 ½ hours golfing, but make sure you carry the clubs!

28. 2 ½ hour hike

29. 2-hour round of tennis

30. 45 minutes of jumping rope

31. 60 minutes surfing

32. 2 and 1/2 hours bowling

Food and Drink Swaps

Cut 200 calories each with these food swaps. Make two swaps per day and you’ll drop a pound in a week and a half.

Read: Weight Loss with Green Smoothies

33. Ditch half of your spaghetti for spaghetti squash. It’s only 42 calories per cup compared to 180 calories for the real deal.

34. Skip the burrito and order a taco salad instead.

35. Or keep the tortilla and opt for fish instead of beef.

36. Swap out eggs for egg whites when you’re craving an omelette.

37. Love the Starbucks Grande Caramel Frappuccino? Skip the whole milk and whipped cream (which packs in 410 calories total) and order the Starbucks Grande Caramel Frappuccino Light which is only 140 calories. 270 calorie win!

38. Swap out brown rice or quinoa (yes, even the new super food!) which both add up to about 220 calories per cup for cauliflower or roasted peppers that are only about 30 calories per cup.

39. Enjoy fried chicken but without the skin.

40. Love a peanut butter smoothie? Try two tablespoons of powdered peanut butter instead.

41. Satisfy your sweet tooth by swapping two Reese’s peanut butter cups for one mini.

42. Skip the bagel and in favor of whole-wheat toast.

43. Trade in a cappuccino for a regular a cup of Joe.

44. Switch up your ice cream dessert with fresh berries and light whipped cream.

45. Kick the fattening dressings to the curb and in favor of a balsamic vinaigrette spritzer. At only one calorie per squirt, you’ll save hundreds of calories.

Make one of these 100-calorie swaps per day to shed 10 pounds in a year.

46. Swap half of the avocado in a 1/2 cup of guacamole for zucchini.

47. Ditch the 230 calorie-packed hamburger bun for a 134-calorie English muffin.

48. Or opt for the English muffin instead a bagel. A small bagel is at least 250 calories.

49. Take a break from chicken with tofu.

50. Swap out potatoes for cauliflower, which you can eat mashed or roasted. The healthy starch provides a day’s worth of vitamin C.

51. Skip the coffee creamer and ask for nonfat milk instead.

52. We love chips, but three cups of popcorn is just as satisfying. And it’s only 90 calories!

53. Try an open-face sandwich instead one with two slices of bread.

54. Take a break from mayo with mustard. It’s only 10 calories per tablespoon opposed to mayo’s 90 calories.

55. Forget the dried cranberries, which have added sugar, and add a half-cup of fresh berries to top off your salad.

56. When ordering sushi, request cucumber instead of white or brown rice.

57. Skip the cheese on your burger and choose lettuce and tomato instead.

58. Or switch out your beef patty for a veggie burger.

59. Replace a wrap with two low-carb whole-wheat slices of bread.

60. A serving of Snapple Lemon Iced Tea is 100 calories. Brewed, unsweetened iced tea is 0.

61. Skip the croutons in your salad. At about 10 calories apiece, we stack on at least 10 per salad.

62. Instead of a three-ounce serving of steak, try a three-ounce serving of salmon instead. Plus, you’ll get a good dose of heart-healthy omega 3s.

63. Instead of a creamy soup, choose one with clear broth,

64. Put down the soda for a calorie-free glass of water. For subtle flavor, try Hint, a naturally flavored water without sugar or preservatives.

65. Love your chips and dip? Swap the Lays for a handful of veggies.

66. Jump on the kale bandwagon and swap in kale chips for potato chips.

67. Enjoy sweet ice cream, but go for ones made out of goat’s milk or almond milk for half the calories. We recommend La Loo’s Goat’s Milk Ice Cream in dark chocolate.

68. Enjoy your hot chocolate with skim milk and no cream.

69. Skip the cheese straws. Enjoy a white cheddar rice cake.

70. Swap creamy cheese for tomato or veggie-based sauces on your pasta and meat dishes.

71. Switch from pouring your cereal straight from the box to using a measuring cup to cut your cereal calorie count in half.

72. Get the same taste of a Budweiser, but for a third of the calories with Bud Select 55.

73. Take a break from Blue Moon Belgian White (a 164-calorie treat) and grab a Miller Genuine Draft, which is only 64 cals.

74. Swap the coke in your rum and Coke for a diet.

75. Cut your wine calories in half by opting for Chardonnay (the lightest option) as a wine spritzer — equal parts wine and soda water.

76. Out at the bar? Order a water between every drink. You’ll consume half the calories.

77. Instead of a margarita, opt for tequila on the rocks with a lime wedge.

Lifestyle Tips

Some things you do day to day can make a huge difference in successfully losing weight. Add these tips, curated from some of our favorite fitness trainers, to your daily life and see big results.

78. “Cut out one thing at a time. I know it’s tempting to undergo a complete diet overhaul when resolving to shed fat, but the pounds are much more likely to stay off if you take the process slowly. Stick to changing behaviors slowly. Instead of cutting out all junk food completely, maybe have it only after a workout.” — Peak Performance Trainer Sohee Lee

79. “Spend time around like-minded people. If you want to really lose weight and keep it off, you need to spend time around people who will support your goals, not sabotage you. Whether they’re food pushers or unintentionally influencing your bad behaviors, those who don’t have your best interests in mind will ultimately drain your efforts and steer you down the wrong path.” — S.L.

80. “Slow Down. An attitude of gratitude goes a long way in helping to fully digest your meal. While eating, put your fork or spoon down in between bites and take your time. Your body needs some time to register that it is full and if you just inhale your meal, you’re likely to overeat.” – Jennifer Galardi, fitness and nutrition expert as well as the founder of livWhole Inc.

81. “Guzzle water before your meal. While it’s not recommended to drink much while you are eating, having a big glass of water about 10-15 minutes before your meal may clear up confused signals. Often times we are not really hungry but dehydrated.” – J.G.

82. “Cut the crap. Right now, take a look in your cupboard. If you have more than three items with more than three ingredients, clean up your pantry. Limit snacks to whole, natural foods such as almonds, almond butter, fruit, oats, veggies and items with ingredients you can pronounce. The occasional chips are fine.” – J.G.

83. “Keep a food journal. Aside from the benefit of being able to see your food habits in order to improve them, keeping track of what you eat also tends to make people naturally eat healthier.” — Peak Performance Trainer Jessi Kneeland

84. “For added benefit, share your food log. Have an accountability partner – someone who is also trying to lose weight perhaps – and email each other your food and exercise logs daily. This may seem embarrassing, but when letting yourself down isn’t enough of a motivator to stay on track, often letting someone ELSE down is.” — J.K.

85. “Find an eating schedule that works for you every day, and stick to it. Some people do best eating three large meals each day, others feel most energized with six small meals. Find a schedule that fits into your life and makes you feel good, then make it consistent, even on weekends.” — J.K.

86. “Eat more veggies. Prioritizing veggies is a sure-fire way to feel full while dialing back on overall calories.” — J.K.

87. “Replace ‘end of the night’ snacking habits with something else that feels self-nurturing – reading, journaling, meditating, taking a bath, listening to music, massaging lotion into your skin, foam rolling, or even preparing food for the next day can all make you feel relaxed and well taken care of without calories.” — J.K.

88. “Always carry healthy snacks with you. Non-perishables like nuts, dried fruit, protein bars, even veggie sticks and peanut butter or hummus will keep you from hitting the vending machine, or getting so hungry you order a huge lunch or dinner later.” — J.K.

89 “Take a good probiotic daily. Having a healthy digestive tract means you get to absorb more of the nutrients from your food, plus it helps prevent bloating and constipation, both of which can make you hold extra water weight.” — J.K.

90. “Begin a walking regime. Take some time to simply walk around the block, or if you live in an urban area, to your destination. All those little steps can add up to some big mileage.” – J.G.

91. “Increase your non-workout activity levels. Try adding bike rides to your day, take the stairs, and move as often as you can.” — J.K.

92. “Add fasted cardio before breakfast. A low to moderate intensity steady-state cardio session on an empty stomach is a great way to burn fat without impairing recovery.” — J.K.

93. “Keep a fitness log. Following and tracking your fitness program is key to seeing progress. Seeing your intervals, speeds, weights, reps, etc go up from week to week is motivating and empowering, plus it ensures you’ll work smarter and see better results.” — J.K.

94. “If your lifestyle or career includes a lot of socializing out at dinners or drinks, start scheduling workout ‘dates’ with friends, co-workers, or even clients. Replacing a happy hour with a spin class is a huge fat-loss win, plus you’ll surround yourself with like-minded people, which will help you stay on track.” — J.K.

95. “Combine your resistance training with short bursts of high-intensity cardio to increase your post-workout calorie burn. Try doing one set of a lower body exercise (like lunges) followed by an upper body exercise (like push-ups) followed by a 60 second “hill sprint” or 20 burpees. Repeat 3-4 times, then move on to a different set of lower/upper exercises, with the same cardio burst.” — J.K.

96. “Find a hill. Now sprint. Then slowly jog or walk back down and sprint up again. Hill sprints are notorious for scorching the fat off your lower body – and what’s more, they go by much quicker than leisurely jogs.” — S.L.

97. “Watch the sugar. The more sugar you consume, the more you’ll crave. I’m not saying you should cut out the sugar completely (though that may not be a terrible idea), but you should save it for special occasions.” — S.L.

98. “Get your zzzz’s. Sleep is necessary for the body to repair and restore itself. Numerous studies show it is a crucial factor in weight loss and health.” – J.G.

99. “Sometimes even sleep is not as restful as it can be. Try a guided relaxation practice, such as Yoga Nidra, to ensure your body moves into a state of deep rest and repair.” – J.G.

(source: dailymakeover)

 

See Also: 

 

Dr Oz: Crispy Apple Smoothie Recipe + Shrink Drinks Rapid Weight Loss

The Crispy Apple Smoothie is a perfect dinner option on the diet plan to help you lose two pounds in one day, as approved by Dr Oz.

Dr Oz: Crispy Apple Smoothie Recipe + Shrink Drinks Rapid Weight Loss

“After age 30, you lose 1% of muscle per year. In order to build that muscle back up, you need that protein,” Dr Caroline Apovian said. She is the woman behind The Overnight Diet, which was featured on Dr Oz and promises that you can lose two pounds overnight by jump starting your routine with a menu of drinks like her Crispy Apple Smoothie Recipe.

There’s never a wrong time to think about the beach, so if you are ready to get in shape with your swimsuit body, you can put this plan in motion. It just takes one day of healthy and delicious smoothie recipes to get the results you are seeking.

Dr Apovian’s Fat Flush Diet plan calls for the following elements, which would go into effect after you have done a one-day liquid diet using these smoothie drink recipes:

  – Four 3 oz. servings of protein
– 3 servings of whole grains
– 2 servings of dairy
– 4 servings of healthy fats

 

Make sure you are also getting a full night’s sleep to keep your sleep hormones from interfering with your attempt to lose weight. Soothe inflammation and shrink fat cells by enjoying a drink at the end of the day…it’s the doctor’s orders! (Read: Sleeping Naked Is Good For You)

Ingredients

– 1 scoop protein powder
– 1 cup water
– 1 apple, cored, seeded and quartered
– 1 medium orange, peeled and quartered
– 1 banana, sliced
– 2 handfuls spinach
– 1 medium carrot, peeled and sliced

Directions

Add all the ingredients to your blender and mix them together before drinking.

 

(source: recapo)

 

See Also :

– 5 Simple Steps to Lose 20 Pounds

– Weight Loss with Green Smoothies 

– 4 High Protein Breakfasts all Under 360 Calories

What to eat for breakfast ?

 

10 Best Foods to Eat for Muscle and Strength

When you’re thinking about building muscle, it’s easy to assume you need to start carting around massive tubs of whey supplements (perhaps while wearing a mesh tank top).

Don’t get distracted by this protein powder propaganda. You can get plenty of muscle-building nutrients by adding the right foods to your diet. These 10 basics are foundational elements for every meal of the day, ideal for boosting energy and speeding muscle recovery before and after the gym. (What you wear there is still up to you.)

10 Best Foods to Eat for Muscle and Strength

1- Greek yogurt

Packed with muscle-nourishing nutrients, Greek yogurt is the ideal workout partner. “It’s a good source of protein, calcium and vitamin D, which are good for muscles,” says Ilyse Schapiro, a registered dietitian with practices in New York and Connecticut. “Vitamin D is definitely important for your bones—you need strong and healthy bones to sustain muscles—and it impacts protein synthesis. People with low vitamin D levels have been shown to have decreased strength and greater muscle wasting.” Skip the varieties with added fruit; they have too much sugar. Go for the plain, full-fat variety (it’s higher in nutrients than skim).

2- Beans

The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber,” says Leah Kaufman, a New York City based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss.

3- Cottage cheese

Turns out that the diet staple of 1970s housewives deserves a place on a musclehead’s plate. “It’s very rich in protein, and it’s perfect for muscle building and maintenance because it also contains calcium and vitamin B12,” says Schapiro, who advises you pick up the low-fat variety. Doubting this long time diet staple? A cup of lowfat CC has 163 calories and 28 grams of protein, as much as four eggs.

4- Chocolate milk

Add the kiddie concoction to your essential pre- and post-workout snacks. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk high before riding stationary bikes were able to pedal 49 percent longer than cyclists given another carb-replacement beverage. Chocolate milk’s naturally occurring electrolytes keep you hydrated, and its sweetness speeds energy into muscles, which makes it equally good after your workout. “Chocolate milk is good for muscle recovery because you get protein, vitamin D and calcium from the milk, and that little bit of sugar from the chocolate to help refuel,” notes Schapiro.

5- Bananas

Bananas are an ideal source of fuel. They’re rich in glucose, a highly digestible sugar, which provides quick energy, and their high potassium content helps prevent muscle cramping during your workout. Each medium banana contains about 36 grams of good carbs: Their low glycemic index means carbs are slowly released into your body, preventing sugar crashes and spurring the process of muscle recovery. If you think you need something more substantial, get good fuel ideas from our guide to the 7 Best Post Workout Meals for every workout.

6- Beets

Yep, beets. A number of studies have shown that consuming beets can improve your athletic performance. Subjects who drank beet juice experienced a 38 percent increase in blood flow to muscles, particularly “fast twitch” muscles that affect bursts of speed and strength, a study conducted at Kansas State University showed. Another study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5k ran five percent faster, a result attributed to the beets’ nitrates, a natural chemical that increases endurance and lowers blood pressure. Spinach and carrots are also high in the muscle-building compound. (Read: 5 Foods to Increase Athletic Performance)

7- Eggs

“My favorite source of protein is an egg,” says Kaufman, who notes that each contains seven grams of muscle-builder. “Depending on the workout and their goals, I usually tell my patients to have protein in increments of seven. If you’re doing a high-intensity workout, you should have 14 grams of protein. Two eggs are perfect.” (Read: 4 High Protein Breakfasts all Under 360 Calories)

8- Almonds

Nature’s magic bullets have been shown to have special fat-burning properties if you consume them before a workout: A study printed in The Journal of the International Society of Sports Nutrition found that the L-arginine in almonds can help you burn more fat and carbs in the gym. When it comes to muscle building, a quarter-cup of raw almonds has eight grams of protein and is high in magnesium, which boosts energy and endurance. “Almonds are great—you just need to watch the quantity,” says Kaufman. “I recommend eating 20 max. If you go over that, your body will be storing fat instead of building muscle.” (Read: Best 5 Foods Suppresses Appetite for Losing Weight)

9- Chicken

The muscle-builder’s staple maintains its status for a reason. Aside from being high in protein — 54 grams per six-ounce serving — chicken breast is also rich in leucine, an amino acid that’s key to muscle building because it increases protein synthesis. In studies at the University of Illinois, researchers fed one group of people meals containing 10 grams of leucine per day, and another group a lower-leucine diet. In two studies, the groups that ate high-leucine diets lost more weight and body fat — and maintained more lean body mass. According to the USDA, a six-ounce chicken breast contains about 4.4 grams of leucine per serving and 52 grams of protein.

10- Wild salmon

Wild salmon’s high protein content — 39 grams per serving — is supplemented by its heart-healthy, inflammation-busting, longevity-promoting omega-3 fatty acids. Just be sure you go wild. Farmed salmon, plumped up with fishmeal and high in PCBs (polychlorinated biphenyls, chemicals that cause endocrine disruption), must be thrown back in the refrigerator case. “There’s definitely a difference in taste between wild and farm-raised salmon,” says Kaufman. “While the wild will be more expensive, it’s worth the difference to ensure it’s not raised on a farm, where there can be a lot of chemicals,” she adds. Another reason why it’s a smart purchase: A study published in the Annals of Internal Medicine showed that people with the highest blood levels of omega-3s lived two years longer, on average, than those with lower levels. More time to show off those guns. (Read: 7 Healthy Seafood Choices)

(Source: eatthis)

 

See Also : 

 + + + + +

Jay Robb Enterprises Egg White Protein 
Whey tends to be the first word when it comes to protein supplementation. Trouble is, it can cause belly bloat. For a better option that’ll help you bulk up only in desirable areas, try egg-white protein, which is naturally low-carb and no-fat. This option has 25 grams of protein and 115 calories per serving.

TO GAIN MUSCLE

 

**1 scoop:
Calories: 115
Fat: 0 G
Saturated Fat: 0 G
Carbs: 1 G
Sugar: 0 G
Protein: 24 G

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(Source)

 

 

 

 

 

 

10 Foods That Will Tighten Your Tummy

We’ve all heard it: Abs are made in the kitchen. And it couldn’t be more true! Below are a few foods with fat-burning properties to help you with this dreaded task of weight loss. Just remember: no one food can do the job alone. You need to have a plan and a purpose. Make sure you are eating the proper amount of calories for your body and exercising regularly as well!

Here are a few tummy-tightening foods to help get you on the right track to a slimmer summer.

10 Foods That Will Tighten Your Tummy

1. Oats with Cinnamon: Oats are a great start to your day. They will help keep you full while the cinnamon has natural thermionic properties, increasing your metabolism. Read (5 Herbs to Promote Your Weight Loss).

Oats with Cinnamon

2. Grapefruit: Grapefruit helps lower insulin levels, which promotes weight loss and a fast metabolism.

Grapefruit

3. Red Peppers: Peppers contain capsaicin to help you to burn that stubborn fat.

Red Peppers

4. Almonds: Almonds are a great source of protein to help keep you full and your metabolism kicking. Read (20 metabolism boosting foods)

Almonds

5. Salmon: Salmon is loaded with omega-3 fatty acids, which is beneficial for fat loss.

Salmon

6. Avocado: While avocados are considered a fat, they are a healthy fat, which your body needs to use as energy!

Avocado

6. Blueberries: Blueberries are loaded with antioxidants, and they are also low in sugar and great for a healthy, low calorie snack!

Blueberries

7. Green tea: Natural caffeine can help speed up your metabolism and keep you energized to burn more calories throughout the day. Plus, green tea contains antioxidants to help rid your body of toxins. Read (Drinking Green Tea for Weight Loss)

Green tea.jpg

9. Chicken: Chicken is a great source of lean protein. By placing more protein in your diet, you can lower the amount of carbohydrates you take in while promoting weight loss.

Chicken

10. Sweet potato: Sweet potatoes are great for keeping your blood sugar levels stable while promoting a better, faster metabolism.

Sweet potato

(Source: skinnymom)

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